WOD

Thu, Sep 10

Coach J

Today we have a 12 minute gymnastics couplet with rope climbs (legless anyone?) and ascending wall walks.

This is a fun push-pull gymnasty workout. After the workout we'll continue to practice getting upside down.

Come in and move your body!!!

CrossFit 20260910

(Rounds)
WARM-UP:
200m walk
20 jumping jacks
10 PVC pass-throughs
5 inch worms
10 push-ups from the knees
10 tempo-to-pause air squats
20 skier jacks
10 PVC around the worlds (5/side)
5 Cobra to downward dogs
10 push-ups
10 air squats

WOD MOVEMENT REVIEW & WARM-UP:
Wall-walks + Rope climbs

WOD: AMRAP x 12mins
Rx:
STIMULUS 3-6 rounds
2 wall walks
2 legless rope climbs
– Add 1 wall walk every round

MODIFICATIONS:
-Wall walk, modify movement, partial, inchworm + push-up
-Legless rope climb, modify reps first,e.g., 1 then movement, e.g., reduced height, rope climb with legs, rope lowers

STIMULUS NOTES:
3-6 rounds
Increasing wall walk reps; legless rope climbs remain the same
2 wall walks in :45 or faster
Rope climbs in under 1:00

STRETCHING:
2:00 recovery bike or walk
:30 pigeon stretch/side
1:00 child’s pose

1^st	5.01	Erandi A Thu, Sep 10, 2026
2^nd	4.06	Kelly Thu, Sep 10, 2026
3^rd	4.01	Natalie Thu, Sep 10, 2026
1^st	4.06 Rx	Joey P Thu, Sep 10, 2026
2^nd	6.0	Phil Thu, Sep 10, 2026
3^rd	5.03	Brandon Thu, Sep 10, 2026

Joey P	4.06 Rx
Phil	6.0	M
Brandon	5.03	M
Erandi A	5.01	M
Kelly	4.06	1/2 climbs
Shrey	4.03	M
Brice	4.02	12 ft climbs
Natalie	4.01	M
Juan	4.01	M

WOD

Thu, Sep 10

Today we have a 12 minute gymnastics couplet with rope climbs (legless anyone?) and ascending wall walks. This is a fun push-pull gymnasty workout. After the workout we'll continue to practice getting upside down. Come in and move your body!!!

CrossFit 20260910

Today we have a 12 minute gymnastics couplet with rope climbs (legless anyone?) and ascending wall walks.

This is a fun push-pull gymnasty workout. After the workout we'll continue to practice getting upside down.

Come in and move your body!!!